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How Do you know if you Need More Carbs?

miniflex May 10, 2022

How do you know if you need more carbs. So there are a few common signs and symptoms that can tell us if you need to incorporate more carbs into your life. So let's talk about a few of those.

So one of the first common signs that I've seen is someone who has little bit more anxiety and is feeling like restlessness, right. So there's something called Wired and tired specifically at night, if you're having a hard time winding down at night, that can be a sign that you need to maybe increase your carbs, especially if you've been following the lower carb or ketogenic diet. The reason for this is because carbs can help us to actually up regulate serotonin levels. And so if we're wired and tired at night, that could mean that our serotonin is a little bit lower. So you know, that might be a sign, you know, if you are feeling extra anxious all the time, if you're feeling like you're just, you know, always like, you know, your brain just can't shut off.

And you've been following a lower carb or keto diet for a long time, that might be one sign that you need to bring carbs back into your life. And you can do this in a strategic way by adding them, especially if it's at night that you're feeling this, adding them more at night, or, you know, whatever, throughout the day that you're feeling this but that would be one of the common signs and symptoms that I personally see is someone who is feeling a lot of anxiety, or they're just feeling like restlessness, and they just have that, you know, wired and tired feeling all the time.

So another sign that you might need to increase your carbs is if you're having menstrual cycle irregularities, or you're having you know, an absence in your menstrual cycle. Or if you're having like increased PMS symptoms that don't seem to be going away, increase hunger, irritability, things like that, that might be a sign, especially if you've been low carb or keto for a long time, that you might need to start bringing carbs back in.

And you can do this in several different ways. It's very individual to the person, but you know, increasing carbs, maybe right before you start your period could be a good place to test that out, especially if you are someone who is suffering some from those increased PMS symptoms, adding carbs back in around that time can be a good strategy. There's a ton of other strategies. I talk a lot about this in my Keto for Women program, but that is one of the signs I see for women, when they might need to start bringing carbs back into their life.

So another sign that you might need to bring carbs back in is you know, just being unsatisfied by the foods that you're eating. So if you've been eating, you know, higher fat for a while, and you haven't, obviously been eating a lot of carbs, if you're just unsatisfied by those higher fat foods, and you're like craving whole food, carbs. And when I say that like not that you're like, you're not craving a doughnut or cracker but you're craving like fruit, or you're craving a sweet potato or something that is really nutrient dense. And yes, it's higher in carbs. But that's something that you you want to have, that is a sign that you should have that sweet potato or have that piece of fruit and see how you feel right.

So that's one of the things that I've seen on the emotional side of following the lower carb keto diet for a while is that we tend to have a little bit of carb phobia. And I went through this myself. And I was like, you don't want to be afraid to eat a sweet potato or afraid to eat a piece of fruit, those are Whole Foods, they have tons of nutrients. So if you are, you know, fearing those types of foods, that is probably a sign that you might need to bring those back in and see how you deal with them.

So another sign that you might want to increase your carbs is if you are, you know, training or you're doing some type of exercise, and you are not having good performance, right, if you've been doing you know, whether it's a lifting Protocol, or if you're following a specific program, and you have not, you know, increase your performance for a period of time, or you've kind of just been stagnant or just not feeling good energy during your workout sessions, that might be a sign that you need to add a little bit more carbs in to help with not only maybe fueling that workout, but also the recovery side of it afterwards.

So if you have a decline in your performance with whatever you're doing, and you've noticed that for a period of time, maybe like a few weeks, and it has an increase and you've been following a lower carb or keto diet for a long time, then, you know, adding carbs back in strategically maybe pre workout post workout or both. And you find that that helps you to increase your performance, it helps your energy levels helps you feel better, you know, after your workout or during your workouts, then that is a sign that you need to bring a little bit more carbs back into your life.

Last but not least another sign that you know may tell you if you need more carbs is just thinking about your overall goals. Right? So if you initially started a lower carb or ketogenic diet for you know, the goal of weight loss in mind, and maybe you achieve that, you know, have your goals changed since then is your are your goals like maybe to build muscle an hour to focus on fueling your performance as optimally as you can? That might be a sign that okay, my goals have changed. So maybe I don't need to be strict keto or low carb anymore. Maybe I can actually use these carbs to help me right.

So whether that's performance, whether that's you know, mental health, whether that's just being able to kind of live in our world we live in the reality of having you know like going to a wedding and be male being able to have a cookie or a piece of cake or something like that and feel okay with it like that. Those are signs that you know you might need to bring some hearts back into your life to have a little bit more balance and also benefit from maybe being a little bit more metabolically flexible. If you want to learn more about that check out my video what is metabolic flexibility. 

Thanks so much for watching. If you want to learn more about nutrition, fitness or metabolic flexibility, you can check out our website There you can find our podcast, Netflix and chill our nutrition and exercise programs, our latest blog posts, free recipes and much more

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